Stop Guessing. Start Progressing.
If you’re training hard and still don't feel 100% ready on the start line it’s usually not effort it’s a structure problem
The most common issues I come across as a coach are athletes...
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Plateauing with progress
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Picking up annoying niggles and injuries
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Overtrained and tired going into sessions
This blueprint helps you identify what’s actually holding you back (engine / strength / stations / durability) and gives you a simple weekly structure so you go into race day prepared not panicked.
What You’ll Fix in 14 Days
How it works:
You’ll get 14 short daily lessons (2–4 minutes) delivered inside a private WhatsApp group.
Each day follows the same format:
a common mistake → reframe → one small action.
Your job is simple: watch the video, do the small action, and reply with the keyword if prompted that’s how you stay accountable and actually implement.
At the end, you’ll know your #1 limiter, have a weekly structure you can run, and you’ll be able to decide your next step with confidence.
This isn’t a full training programme yet...
It’s the blueprint.
Hi, I’m Zidan 👋
Athlete
Strength & Conditioning
Performance Coach
I support hybrid athletes and runners through professional coaching to get them stronger, fitter, faster and more durable so they can peak on race day without burnout or constant niggles.
I’ve been involved in professional sport for the last 10 years, coaching hundreds of athletes across the UK and globally to maximise performance levels and minimise injury risk.
I’m not just teaching this stuff... I live it.
I’ve competed in 10+ HYROX races and multiple running events, so everything inside this blueprint is built from real race experience and what actually transfers with myself and my athletes.
ATHLETE RESULTS 🏅
Eloise Susel
8-minute Half Marathon PB (Wokingham)
One goal: get stronger, run faster, and stay injury-free while building toward bigger races.
In her first race block back she ran Wokingham Half Marathon and hit an 8-minute PB.
Next targets: Reading Half → Brighton Marathon PB attempt → main event Chicago Marathon later this year.
Why it worked: simple weekly structure + strength alongside running so fitness improves without niggles.
Henry Johnson
Pro Singles 1:06 + Half Marathon PB 1:22
Henry came from an amateur boxing background and moved into HYROX + running.
In 3 months:
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Pro Singles debut: 1:06 (beating his previous Open time from 5 weeks earlier)
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Half Marathon PB: 1:22 (3:56/km)
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Progress across running + lifting while staying injury-free
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Why it worked: we moved from random sessions → structured weeks, with small weekly progressions and adjustments so training stayed consistent.
Freeman Mulipola
First Doubles Men HYROX: Sub 60 (London)
First Solo HYROX: 1:05 (Bilbao)
Half Marathon PB: 1:28 (Battersea)
For all three events back to back we followed this simple rule:
2 standard weeks → 1 peak week → 1 taper week → race → 1 deload week & repeat.
Freeman is a true example of if you dedicate yourself to working hard and following a plan, results will follow
He achieved all this whilst working a physical job 9-5 and doubling sessions some days but still protecting one proper rest day.
Why it worked: not motivation, just repeatable structure consistently. (high/low split + smart taper) so he arrived sharp, not cooked.
FAQs
Is it really free? What's the catch? 🧐 Yep! it’s 100% free. No card details, no hidden fees. This is a give-first workshop where you’ll get a clear structure for training toward race day (without cooking yourself). At the end, if you want me to build your next 6-week block with you, I’ll tell you how to apply but you can take the blueprint and leave it there if you want.
How much time do I need to per day? Keep it simple. 5–10 minutes max per day. Each day you’ll get: a 2-4 minute video (watch it once) one small action to do straight after (quick + practical) That’s it. The goal isn’t to add more chaos to your week it’s to give you a structure you can actually stick to and build on.
Do I need a gym or specific equipment? No. This is a blueprint, so it works whether you train in a full gym or a basic setup. The focus is on structure, priorities, and how to progress not a perfect equipment list. If you can run and do some basic strength work, you can apply this straight away.
What happens after I sign up? You enter your details, then you’ll be taken straight to the WhatsApp group link. Join the group and you’ll start receiving the daily videos and prompts inside there. If you don’t join the group, you won’t get the content so make sure you click through and join.